1. Being Active with Limited Mobility The University of Georgia Cooperative Extension

2. What is Limited Mobility? The reduced ability to move physically because of injury, age or illness.

3. Does it mean you cannot be Active? Check with health care provider May need physical therapist or trainer to help

4. Warm Up First! Neck rolls Shoulder circles

5. Other Warm Up Exercises Arm swings Side bends Marching in place

6. Possible Activities Water exercises Exercises with balls Exercise bands Active Stretching

7. Water Exercises Non-Weight Bearing Good if cannot stand easily. Ideal for arthritis sufferers Great during warm weather

8. Exercises with Balls Inexpensive Range of motion Use medicine balls to increase weight Do alone or with others

9. Exercise Bands –Wide rubber band or tubing with handles – Different colors mean different amount of strength to stretch –At sports equipment stores –Increases flexibility and strength

10. Active Stretching Improves flexibility Do only after muscles are warm No bouncing Hold each for 20 seconds Good after any workout

11. Be active at least 5 days a week Be moderately physically active for 30 TO 60 MINUTES a day.

12. Walk Georgia 12 week on-line fitness program www.walkgeorgia.org Log minutes of activity Converted to miles Do virtual tour of Georgia

13. Register as an individual or as a team 4 member teams Individuals Groups Occurs in spring and fall

14. Online tools Welcome Activity log Interactive map Rankings

15. Online tools: Activity log Weekly Activity Time Mileage

16. Online tools: Map Manipulate map Move through state Neighbor counties 3 moves per 15 miles Teams share miles

17. Low Mobility Activities on the Website Actual pictures and written descriptions to show how to do On the drop down menu where activities logged

18. Summary Be active even if you have limited mobility. Check with your doctor before starting a new exercise program. Join Walk Georgia to get ideas for exercise and to log your activity. Good options are –Water exercise –Exercise with balls –Exercise bands –Active stretching

19. What Did You Learn Today? True or False. Water exercise is good for people with arthritis. True or False. Warm up your muscles before stretching. True or False. Walk Georgia is offered in the summer for 4 weeks.